Key Takeaways
Extra virgin olive oil (EVOO) is the purest form of olive oil, cold-pressed without chemicals or heat, which preserves its flavor, antioxidants, and health benefits.Compared to regular olive oil, EVOO is richer in polyphenols and oleic acid, which help fight inflammation, protect against chronic disease, and improve cholesterol levels.To get the best quality, look for bottles labeled “extra virgin” with details on harvest date, origin, and cold-pressing, and use it both for cooking and as a finishing drizzle to elevate dishes.
When shopping for olive oil, many culinary experts recommend buying extra virgin olive oil because it tends to have a richer, more complex taste than regular olive oil. But as you may have guessed, that’s not all that sets EVOO apart from its ordinary counterpart.
To get to the bottom of all of the differences between extra virgin olive oil and regular olive oil, we consulted an expert—Paolo Colavita, the CEO of O Olive Oil & Vinegar. He explains exactly what EVOO is, how it differs from other olive oil, what makes extra virgin healthier than regular, and some of the best ways to use EVOO.
What Is Extra Virgin Olive Oil?
Simply put, extra virgin olive oil is the highest grade of olive oil you can buy. More specifically, this tasty, healthy pasta topper, marinade ingredient, and more is the natural juice that is cold-pressed from freshly picked olives.
According to Colavita, olive oil must meet several international criteria in order to be officially classified as extra virgin olive oil. The set standards are as follows:
Oleic acid levels: “Oleic acid is a monounsaturated omega-9 fatty acid that makes up about 75% of extra virgin olive oils. These levels help determine if olive oil can be considered extra virgin, based on overall acidity,” Colavita explains. “Freshly pressed oil made carefully from freshly picked, healthy olives and without the use of excessive heat normally has less than 0.8% free fatty acid (FFA). This is the international requirement for oil to be considered extra virgin. In California, where O Olive Oil is made, the standard is even lower at 0.5% FFA.”Handling and storage: The olives used to make extra virgin olive oil (and the oil itself) must be handled and stored with specific parameters in mind in order to be classified as extra virgin olive oil. No chemicals: Extra virgin olive oil must be produced without the use of chemicals or extreme heat during the crushing and extraction processes.Sensory test: All extra virgin olive oil must pass a sensory panel in order to be classified as such. This means, in part, that the oil must be “free of defects of flavor or odor,” notes Colavita.
Olive Oil vs. Extra Virgin Olive Oil
So, how does other olive oil differ from EVOO? As Colavita says, the differences stem from the production processes, which then impacts other factors such as taste and appearance. “The key differences between olive oil and extra virgin olive oil are that EVOO is unrefined, whereas regular olive oil is often processed with chemicals or heat,” he explains. “This refining process removes impurities, odors or undesirable flavors, but it can also diminish the traditional taste you associate with EVOO.”
And remember that FFA percentage noted above? Since regular olive oil doesn’t need to adhere to the same standards, the FFA level can be (and often is) significantly higher, which means the quality of the oil is not the same. “The lower the FFA, the higher quality the olive oil is, in terms of being richer in antioxidants and polyphenols, keeping a pronounced intensity of fruitiness,” Colavita continues. “A high FFA can indicate that olives were damaged or processed poorly.”
Is Extra Virgin Olive Oil Healthier Than Olive Oil?
Due to the differences in how extra virgin olive oil is processed and produced, namely without the use of high heat and chemicals, it is healthier than regular olive oil. “Due to the unrefined process that extra virgin olive oil goes through, many of the nutritional benefits remain in the final product,” Colavita says. “For example, polyphenols are natural antioxidants found in olive oils that are considered healthy and beneficial.”
As Colavita noted above, extra virgin olive oil is richer in polyphenols than regular oil. Polyphenols help combat inflammation throughout the body, and have also been shown to help ward off chronic diseases. For example, a 2023 study found that polyphenolic compounds in various foods (such as olive oil) have positive impacts on human health, and these compounds may even inhibit cancer cell growth and protect against harmful DNA damage.
“Additionally, oleic acid, which makes up about 75% of extra virgin olive oil, is considered beneficial and can help improve overall blood cholesterol by decreasing LDL (‘bad’) cholesterol levels and increasing HDL (‘good’) cholesterol levels,” Colavita continues.
Buying Extra Virgin Olive Oil
Given that we now know extra virgin olive oil tastes better than regular olive oil and is even better for you, how do you know that you’re always buying the real (EVOO) deal? “You’ll always want to be sure the bottle is clearly labeled with the term ‘extra virgin olive oil’. If it is, you will know it meets the rigid international standards,” Colavita advises.
According to Colavita other terms to keep an eye out for when stocking up on extra virgin olive oil include “clean” and “organic.” These words typically mean that the extra virgin olive oil is free of artificial additives, pesticides, preservatives, or colors.
“Lastly, it’s always good to look for transparency on where the olives come from, how the oil is processed (i.e., cold-pressed) as well as the harvest date—the date the olives were picked from the trees,” Colavita shares. “Many people don’t know this, but freshness is a very important factor when it comes to olive oil.”
As a rule of thumb, you should aim to purchase extra virgin olive oil that was harvested within the last two years.
How to Use Extra Virgin Olive Oil
Extra virgin olive oil is considered a pantry staple because of the many, many ways to use it. As Colavita points out, EVOO can of course be used for sautéing, roasting, frying, and other cooking techniques, but its uses hardly end there. For example, you can also use it in marinades, bread dips, and salad dressings. “I also love to use EVOO as a finishing drizzle on everything from grilled vegetables and pizza, to vanilla ice cream and fresh fruit,” Colavita explains.
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